Week 3 - Adaptations and Principles of Resistance Training PDF

EXERCISE PHYSIOLOGY WEEK 3 – ADAPTATIONS AND PRINCIPLES OF RESISTANCE TRAINING 1 REVIEW REVIEW THE PRINCIPLES OF TRAINING EXPLORE EXPLORE RESISTANCE TRAINING PROGRAM CONSIDERATIONS LESSON DISCUSS...

EXERCISE PHYSIOLOGY WEEK 3 – ADAPTATIONS AND PRINCIPLES OF RESISTANCE TRAINING 1 REVIEW REVIEW THE PRINCIPLES OF TRAINING EXPLORE EXPLORE RESISTANCE TRAINING PROGRAM CONSIDERATIONS LESSON DISCUSS DISCUSS THE PHYSIOLOGICAL EFFECTS OF RESISTANCE TRAINING OUTLINE ON THE NERVOUS SYSTEM AND SKELETAL MUSCLE SIZE EXPLAIN EXPLAIN DE-TRAINING AFTER STRENGTH TRAINING INTRODUCE THE EFFECT OF EXERCISE ON MUSCLE FATIGUE, INTRODUCE SORENESS, AND MUSCLE CRAMPS 2 1  PRINCIPLES OF TRAINING: SPECIFICITY (S.A.I.D.S) u DESCRIPTION u TRAINING ADAPTATIONS ARE HIGHLY SPECIFIC TO THE TYPE OF ACTIVITY AND THE VOLUME/INTENSITY OF TRAINING u S.A.I.D.S = SPECIFIC ADAPTATIONS TO IMPOSED DEMANDS u EXAMPLE u TO IMPROVE MUSCULAR POWER, A HIGH JUMPER WOULDN’T EMPHASIZE DISTANCE RUNNING OR MUSCULAR ENDURANCE 3 PRINCIPLES OF TRAINING: INDIVIDUALITY u DESCRIPTION u EVERYONE WILL RESPOND DIFFERENTLY TO AN APPLIED STIMULUS, THEREFORE, EACH TRAINING PROGRAM MUST BE TAILORED TO THE INDIVIDUAL u EXAMPLE 4 2  PRINCIPLES OF TRAINING: PROGRESSIVE OVERLOAD u DESCRIPTION u AS THE BODY ADAPTS TO THE TRAINING STIMULUS, THE LEVEL OF STRESS MUST INCREASE GRADUALLY TO PROVIDE THE STIMULUS FOR CONTINUED ADAPTATION u THIS IS THE MOST IMPORTANT STRENGTH TRAINING PRINCIPLE u EXAMPLE 5 PRINCIPLES OF TRAINING: RECOVERY u DESCRIPTION u THE BODY REQUIRES TIME TO RECOVER AND ADAPT BETWEEN TRAINING STIMULI. u IF THE BODY DOES NOT RECEIVE ADEQUATE RECOVERY TIME, IT WILL EITHER BREAKDOWN (INJURY) OR BEGIN TO RESIST THE STIMULUS (OVERTRAINING) u EXAMPLE 6 3  PRINCIPLES OF TRAINING: DIMINISHING RETURNS u DESCRIPTION u AS FITNESS LEVEL INCREASES, STRENGTH AND ENDURANCE WILL ALSO INCREASE, BUT AS YOU REACH YOUR POTENTIAL LIMIT, INCREASES BECOME SMALLER u EXAMPLE 7 PRINCIPLES OF TRAINING: MAINTENANCE u DESCRIPTION u AS OUR BODY ADAPTS, THE AMOUNT OF EFFORT IT TAKES TO MAINTAIN THE ADAPTATIONS IS LESS THAN WHAT IT TOOK TO GET THERE u NOTE THAT THE INTENSITY OF EXERCISE IS THE MOST IMPORTANT FACTOR FOR MAINTAINING STRENGTH u EXAMPLE 8 4  PRINCIPLES OF TRAINING: REVERSIBILITY u DESCRIPTION u WHEN THE TRAINING STIMULUS STOPS, YOU WILL BEGIN TO LOSE THE BENEFITS OF THE TRAINING AND REVERT BACK TO BASELINE u EACH TYPE OF STIMULUS IS DIFFERENT, BUT FOR MUSCULAR ADAPTATIONS, THE RATIO IS ABOUT 1:3 (TRAINING TO REST) u EXAMPLE u TRAIN HARD FOR A MONTH THEN BREAK A LEG (NO TRAINING), AFTER THREE MONTHS, THE TRAINING EFFECT WILL BE BACK TO THE BASELINE AT THE START OF TRAINING. 9 PRINCIPLES OF TRAINING: F.I.T.T. u DESCRIPTION u FREQUENCY – THE NUMBER OF DAYS PER WEEK u INTENSITY – THE DIFFICULTY OF THE TRAINING u TIME – THE AMOUNT OF TIME WE ARE TRAINING PER SESSION u TYPE – THE SPECIFIC TYPE OF TRAINING WE ARE DOING u EXAMPLE u F. – 2-4 DAYS PER WEEK, I. – 70 – 80% 1-RM, T. – 4 SETS OR 6-8 REPS, 10 EXERCISES, 60 SEC REST TIME, T. – FREE- WEIGHTS AND CABLES. 10 5  BREAK TIME! 11 MUSCLE ADAPTATIONS: STRENGTH u NEURAL LEARNING COMPONENT u DECREASE IN PERIPHERAL FEEDBACK INHIBITION (GOLGI TENDON ORGANS) u INCREASE IN “CENTRAL/NEURAL DRIVE” AND FIRING FREQUENCIES u INCREASE IN COORDINATION AND SYNCHRONIZATION OF MOTOR UNITS 12 6  MUSCLE ADAPTATIONS: STRENGTH u EARLY INCREASES IN STRENGTH APPEAR TO BE MORE INFLUENCED BY NEURAL ADAPTATIONS (FIRST 6-8 WEEKS) u INCREASES IN STRENGTH BEYOND THIS ARE PRIMARILY THE RESULT OF MUSCLE FIBER HYPERTROPHY (MAIN STIMULUS) AND CELLULAR ADAPTATIONS (10 WEEKS AND ON) u EVENTUALLY, A PLATEAU IS REACHED, AND LARGE AMOUNTS OF TRAINING ONLY YIELD SMALL INCREASES IN STRENGTH AND SIZE u SIGNIFICANT INCREASES IN STRENGTH PAST THIS POINT ARE LIKELY FROM THE USE OF ERGOGENIC AIDS 13 MUSCLE ADAPTATIONS: STRENGTH 14 7  MUSCLE ADAPTATIONS: STRENGTH AND SIZE u AS WEIGHT CLASSIFICATION INCREASES, SO DOES THE TOTAL WEIGHT LIFTED 15 MUSCLE ADAPTATIONS: SIZE u TRANSIENT (THE “PUMP”) u INCREASE OF MUSCLE SIDE DURING A SINGLE TRAINING SESSION DUE TO FLUID ACCUMULATION IN THE MUSCLE u CHRONIC u INCREASE OF MUSCLE SIZE OVER TIME DUE TO: § FIBER SIZE (HYPERTROPHY) § NUMBER OF FIBERS (HYPERPLASIA) 16 8  MUSCLE ADAPTATIONS: HYPERTROPHY u INCREASED NUMBER AND SIZE OF MYOFIBRILS PER MUSCLE FIBER u INCREASED AMOUNT OF CONTRACTILE PROTEIN (ACTIN AND MYOSIN) RESULTING IN MORE CROSS-BRIDGES u INCREASED AMOUNT AND STRENGTH WITHIN THE CONNECTIVE TISSUE u INCREASE IN SARCOPLASM (INCREASED GLYCOGEN, INCREASED MYOGLOBIN, AND THEREFORE INCREASED OXYGEN AVAILABLE FOR THE MUSCLES) 17 MUSCLE ADAPTATIONS: HYPERTROPHY u INCREASE IN “NET PROTEIN BALANCE” DUE TO GREATER INCREASE IN PROTEIN SYNTHESIS THAN IN PROTEIN DEGRADATION u TESTOSTERONE IS ANABOLIC AND PLAYS AN IMPORTANT ROLE IN PROMOTING MUSCLE GROWTH u TRAINING AT HIGHER INTENSITIES APPEARS TO CAUSE GREATER FIBER HYPERTROPHY THAN TRAINING AT LOWER INTENSITIES u FAST TWITCH (TYPE II) FIBERS HAVE GREATER POTENTIAL FOR HYPERTROPHY THAN SLOW TWITCH (TYPE I) FIBERS 18 9  MUSCLE ADAPTATIONS: HYPERTROPHY u FIBER HYPERTROPHY FOLLOWING 6 MONTHS OF STRENGTH TRAINING IN A PREVIOUSLY SEDENTARY MALE BEFORE TRAINING AFTER 6 MONTHS 19 MUSCLE ADAPTATIONS: 21 10  MUSCLE ADAPTATIONS: u RELATIONSHIP BETWEEN THE STRENGTH OF THE ARM FLEXOR MUSCLES AND THEIR CROSS-SECTIONAL AREA IN BOTH M AND F 22 MUSCLE ADAPTATIONS: HYPERPLASIA u IT HAS BEEN PROPOSED THAT MUSCLE FIBERS CAN SPLIT IN HALF WITH INTENSE WEIGHT TRAINING (LONGITUDINAL FIBER SPLITTING) u EACH HALF THEN INCREASES TO THE SIZE OF THE PARENT FIBER u CONTROVERSIAL u IT HAS BEEN SHOWN TO OCCUR IN ANIMAL MODELS u ONLY A FEW STUDIES INDIRECTLY SUGGEST THAT MUSCLE HYPERPLASIA OCCURS IN HUMANS AND IS STILL CONTROVERSIAL u LIKELY A MINOR CONTRIBUTION TO OVERALL INCREASE IN MUSCLE SIZE 23 11  MUSCLE ADAPTATIONS: THE PROCESS u TRAINING STIMULUS u MUSCLE DAMAGE u METABOLIC STRESS u MECHANICAL TENSION u HORMONAL SIGNALING u TESTOSTERONE AND GROWTH HORMONE RELEASE INCREASE RELEASE OF IGF-1 ITS CONVERSION TO MECHANOGROWTH FACTOR (MGF) u GENE EXPRESSION AND PROTEIN SYNTHESIS u ASSISTS WITH REPAIR AND GROWTH AND OCCURS OVER 2-3 DAYS 24 BREAK TIME! 25 12  MUSCLE ADAPTATIONS: ATROPHY u DECREASE IN MUSCLE SIZE AND RAPID STRENGTH LOSS u INITIALLY FROM DECREASE IN MUSCLE PROTEIN SYNTHESIS, FOLLOWED BY FURTHER INCREASE IN PROTEIN BREAKDOWN u WHY WOULD A MUSCLE ATROPHY? u IMMOBILIZATION u DISUSE (STOPPED/REDUCED TRAINING) u NOT ENOUGH FOOD ENERGY 26 MUSCLE ADAPTATIONS: ATROPHY u FOLLOWING IMMOBILIZATION u MUSCLE SUDDENLY BECOMES INACTIVE u IN THE FIRST SIX HOURS, PROTEIN SYNTHESIS STARTS TO DECREASE (START OF ATROPHY) u STRENGTH DECREASES ABOUT 3-4% PER DAY IN THE FIRST WEEK (DUE TO ATROPHY AND DECREASED NEUROMUSCULAR ACTIVITY IN THE MUSCLE) u REVERSIBLE WITH FURTHER ACTIVITY/STRENGTH TRAINING, PARTICULARLY IN YOUNGER INDIVIDUALS 27 13  MUSCLE SORENESS: u TWO TYPES OF MUSCLE SORENESS: u ACUTE u DELAYED (DOMS) 28 MUSCLE SORENESS: ACUTE u OCCURS DURING THE LATTER STAGES OF EXERCISE AND IMMEDIATELY FOLLOWING THE EXERCISE PERIOD u THOUGHT TO BE ASSOCIATED WITH A LACK OF BLOOD FLOW (ISCHEMIA) TO THE WORKING MUSCLES u BECAUSE OF ISCHEMIA, METABOLIC WASTE PRODUCTS (LACTIC ACID, POTASSIUM) CANNOT BE REMOVED AND THUS ACCUMULATE TO THE POINT OF STIMULATING THE PAIN RECEPTORS LOCATED IN THE MUSCLES u USUALLY DISAPPEARS ONCE INTENSITY OF CONTRACTION IS REDUCED OR WITHIN MINUTES OR HOURS AFTER EXERCISE HAS STOPPED 29 14  MUSCLE SORENESS: DELAYED ONSET (DOMS) u TYPICALLY FELT 12-48 HOURS AFTER A STRENUOUS BOUT OF EXERCISE & u RESULTS PRIMARILY FROM %"# ECCENTRIC ACTION AND MUSCLE SORENESS (RATING UNITS ) % CONTRACTION AT A *++I-./0+ LENGTHENED RANGE, DUE $"# 123.3-0+ 1234I./0+ TO THE STRESS PLACED ON $ THE TENDONS AND MUSCLES !"# ! ! %' 'E )% TIME (HOURS) 30 MUSCLE SORENESS: DELAYED ONSET (DOMS) u PROPOSED MODEL FOR DOMS (SEQUENCE OF EVENTS) u BOUT OF STRENUOUS EXERCISE u STRUCTURAL DAMAGE TO MUSCLE CELLS u CALCIUM LEAKS OUT OF SARCOPLASMIC RETICULUM (CALCIUM HOMEOSTASIS) u PROTEASE ACTIVATION – RESULTS IN BREAKDOWN OF CELLULAR PROTEINS u INFLAMMATION RESPONSE u EDEMA/PAIN 31 15  MUSCLE SORENESS: DELAYED ONSET (DOMS) u PREVENTING DOMS u THE BEST WAY TO PREVENT DOMS IS TO APPLY THE PRINCIPLE OF PROGRESSIVE OVERLOAD IN YOUR TRAINING u IMPROVING RECOVERY u ACTIVE RECOVERY IS THE BEST WAY TO REDUCE DOMS: uSOFT TISSUE WORK (E.G., FOAM ROLLING, MASSAGE, ETC.) uQUALITY SLEEP uCOLD TUB uINCREASED PROTEIN INTAKE 32 MUSCLE SORENESS: DELAYED ONSET (DOMS) u IMPROVING RECOVERY, u SEVERAL SUPPLEMENTS HAVE BEEN SHOWN TO REDUCE THE IMPACT OF DOMS, INCLUDING: u L-GLUTAMINE u CAFFEINE u CREATINE u FISH OIL u TAURINE u BCAAS u CITRULLINE MALATE 33 16  MUSCLE SORES: DELAYED ONSET (DOMS) u MUSCLE BIOPSY SAMPLE TAKEN BEFORE AND AFTER A MARATHON DISRUPTION (DAMAGE) OF THE CELL MEMBRANE IN ONE OF THE CELL MEMBRANES. 34 MUSCLE SORES: DELAYED ONSET (DOMS) u MUSCLE BIOPSY SAMPLE TAKEN BEFORE AND AFTER A MARATHON NORMAL Z DISK ARRANGEMENT STREAMING OF THE ACTIN CAUSED BY THE AND MYOSIN ECCENTRIC FILAMENTS AND ACTIONS OF Z DISK. RUNNING. 35 17  MUSCLE SORENESS: DELAYED ONSET (DOMS) u IMPACT ON PERFORMANCE u DOMS CAUSES A REDUCTION IN THE FORCE-GENERATING CAPACITY OF MUSCLES DUE TO: u PHYSICAL DISRUPTION OF THE MUSCLE u FAILURE IN THE EXCITATION-CONTRACTION COUPLING PROCESS u LOSS OF CONTRACTILE PROTEIN u MAXIMUM FORCE-GENERATING CAPACITY RETURNS AFTER DAYS OR WEEKS u MUSCLE GLYCOGEN SYNTHESIS IS IMPAIRED WITH DOMS u MUSCLE SORENESS CAN HINDER PERFORMANCE 36 MUSCLE SORENESS: DELAYED ONSET (DOMS) u REDUCING MUSCLE SORENESS u REDUCE THE CAUSATIVE FACTOR (ECCENTRIC COMPONENT), SPECIFICALLY EARLY IN TRAINING u FOLLOW THE PRINCIPLE OF PROGRESSIVE OVERLOAD u HOWEVER, RESEARCH HAS FOUND THAT WHILE BEGINNING WITH HIGH-INTENSITY, EXHAUSTIVE BOUTS OF ECCENTRIC- ACTION EXERCISE CAN CAUSE INCREASE SORENESS INITIALLY, IT MAY DECREASE FUTURE SORENESS u BECAUSE FACTORS ASSOCIATED WITH DOMS ARE IMPORTANT IN STIMULATING MUSCLE HYPERTROPHY, DOMS IS MOST LIKELY NECESSARY TO MAXIMIZE THE TRAINING RESPONSE 37 18  MUSCLE SORENESS: EXERCISE-ASSOCIATED MUSCLE CRAMPS u OFTEN OCCURS AT NIGHT WHILE SLEEPING, DURING COMPETITION OR IMMEDIATELY AFTER COMPETITION (NIGHTTIME CRAMPING MAY OR MAY NOT BE DUE TO EXERCISE) u DUE TO: u FLUID OR ELECTROLYTE IMBALANCES u SUSTAINED 𝛼 MOTOR NEURON ACTIVITY CAUSED BY CONTROL AT THE SPINAL LEVEL BROUGHT ON BY MUSCLE u INCREASED MUSCLE SPINDLE ACTIVITY AND DECREASED GOLGI TENDON ORGAN ACTIVITY (MUSCLE RECEPTOR THAT MONITORS TENSION) u MUSCLE FATIGUE 38 MUSCLE SORENESS: EXERCISE-ASSOCIATED MUSCLE CRAMPS u EFFECTIVE TREATMENT u REST u PASSIVE STRETCHING u HOLDING THE MUSCLE IN THE STRETCHED POSITION u PREVENTION STRATEGIES u PROPER CONDITIONING u STRETCHING u NUTRITION 39 19  MUSCLE SORENESS: ACUTE MUSCLE CAUSES DOMS EAMCS SORENESS ACCUMULATION OF METABOLIC WASTE PRODUCTS X OF EXERCISE TISSUE EDEMA X ECCENTRIC ACTION IN MUSCLE MOVEMENT X EMPHASIZED DURING TRAINING STRUCTURAL DAMAGE TO MUSCLE CELLS X INFLAMMATORY REACTIONS WITHIN MUSCLES X SUSTAINED a MOTOR NEURON ACTIVITY CAUSED BY X CONTROL AT SPINAL LEVEL BROUGHT ON BY MUSCLE MUSCLE FATIGUE X MUSCLE SPINDLE ACTIVITY ↑ AND TENDON ORGAN X ACTIVITY ↓ 40 MUSCLE SORENESS: ACUTE MUSCLE WHEN IT OCCURS DOMS EAMCS SORENESS DURING LATTER STAGES OF EXERCISE BOUT AND X DURING THE IMMEDIATE RECOVERY PERIOD A DAY OR TWO AFTER A STRENUOUS BOUT OF X EXERCISE AT NIGHT WHILE SLEEPING X DURING HEIGHT OF COMPETITION OR IMMEDIATELY X AFTER COMPETITION 41 20  DID YOU KNOW… RESISTANCE TRAINING CAN BENEFIT ALMOST EVERYONE, REGARDLESS OF HIS OR HER GENDER, AGE, LEVEL OF ATHLETIC INVOLVEMENT, OR SPORT. 42 STRENGTH TRAINING INCREASES KNEE EXTENSOR STRENGTH IN ELDERLY u 9 SUBJECTS, AGES 87-96 YEARS OLD (MEAN 90.2 YEARS) u 8-WEEK RESISTANCE TRAINING PROGRAM TRAINING QUADRICEPS AND HAMSTRINGS u 3-DAYS/WEEK, 3 SETS OF 8 REPS u WEEK 1: 50% OF 1-RM u WEEK 2-4: 80% OF 1-RM 43 21  STRENGTH TRAINING INCREASES KNEE EXTENSOR STRENGTH IN ELDERLY u MEAN INCREASE IN LEFT KNEE EXTENSOR STRENGTH FROM 7.6 KG TO 19.3 KG (>150% INCREASE) u NO DIFFERENCE IN IMPROVEMENT BETWEEN MALE AND FEMALE u FUNCTIONAL MOBILITY (WALKING) ALSO INCREASED u WITHIN 4 WEEKS OF DETRAINING, STRENGTH DECREASED 32% 44 TRAINING EFFECTS: ENDURANCE TRAINING u ADAPTATION u INCREASED CAPILLARY DENSITY IN MUSCLE AND CHANGES IN MUSCLE FIBER TYPE FROM FAST TO SLOW u INCREASE IN MITOCHONDRIAL DENSITY FOR INCREASED ATP PRODUCTION u INCREASED OXIDATION OF FREE FATTY ACIDS (FFA) u INCREASED TRANSPORTATION OF FFA INTO THE MUSCLE FOR ENERGY u INCREASE MUSCLE ANTIOXIDANT CAPACITY 45 22  TRAINING EFFECTS: ENDURANCE TRAINING u TRAINING CONSIDERATIONS u INTERVAL TRAINING u CONTINUOUS TRAINING (E.G., FARTLEK) u CIRCUIT TRAINING 46 TRAINING EFFECTS: STRENGTH TRAINING u ADAPTATION u INCREASED MUSCLE SIZE (HYPERTROPHY) u INCREASED MUSCLE STRENGTH u CHANGE IN MUSCLE FIBER TYPE FROM SLOW TO FAST TWITCH u HAS BEEN SHOWN TO INCREASE CAPILLARY DENSITY WITH HIGH FREQUENCY, REPETITIONS AND VOLUME OF EXERCISE u MAY DECREASE MITOCHONDRIAL DENSITY u IMPROVES MUSCLE ANTIOXIDANT CAPACITY u PROTECT AGAINST FREE RADICAL DAMAGE DUE TO OXIDATIVE STRESS 47 23  TRAINING EFFECTS: 48 PROGRAM DESIGN: RESISTANCE TRAINING 1. CONSIDER DIFFERENT DYNAMIC TRAINING PROGRAMS 2. PERFORM A TRAINING NEEDS ANALYSIS u WHAT MUSCLES NEED TO BE TRAINED? u WHAT METHOD OF TRAINING NEEDS TO BE USED? u WHAT ENERGY SYSTEM SHOULD BE STRESSED? u WHAT ARE THE PRIMARY SITES OF CONCERN FOR INJURY PREVENTION? 49 24  PROGRAM DESIGN: RESISTANCE TRAINING 3. SELECT APPROPRIATE RESISTANCE LEVELS 4. DECIDE ON SINGLE SETS VERSUS MULTIPLE SETS 5. DESIGN A TRAINING PROGRAM USING PERIODIZATION 6. ASSIGN SPECIFIC FORMS OF RESISTANCE TRAINING DEPENDING ON THE SPORT OR DESIRED RESULTS 50 COMING UP… § NEXT WEEK u WEEK 4 – CARDIOVASCULAR SYSTEM’S RESPONSE TO TRAINING § UPCOMING ASSESSMENTS u WEEK 4 - LAB #1 u WEEK 6 – LAB #2 51 25